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06 Dec 2025

HEALTH Yoga for lower back pain

13 Mar 2012 1:33 PM

Yoga teacher Lee Kennedy shares a simple exercise for relieving lower backache that strengthens the spine and muscles
Yoga for lower back pain


Yoga
Lee Kennedy

Lower back pain is incredibly common, and in most cases is caused by muscle strain or sprain.
The following posture is great for relieving lower backache. With regular practice it  strengthens the spine and the muscular system of the lower back and waist, helping to prevent another injury.
Especially beneficial for women, it can also help prevent the accumulation of fat in the lower abdomen and improve excretory system function.

  • Sitting on your yoga mat, extend both legs forward with the big toes touching.
  • Raise the knees and come up to squat on the haunches with the feet together and the inner sides of the feet, the thighs, and the calves touching each other . The back of the thighs touch the calves and the hinges of the heels.
  • Stretch the arms forward, in line with the shoulders and the palms facing the floor.
  • Stay here or try take the arms backwards, entwine the shins and hold the back of the ankles and heels with the hands
  • Exhale and stretch the spine forward.
  • Stay in this position for three to five full normal breathes, then release the hands, lift up the trunk and come back to sit with both legs extended and release the feet.

Lee Kennedy has a Yoga-teaching Diploma from the YTTC and an Iyengar-teaching Certificate from BKS Iyengar Yoga UK. She also specialises in natural birth with yoga and Thai yoga massage. For current local and private classes, phone 086 3906343.

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